Overhead Tricep Extension: Steps, Variations, and Benefits

Overhead Tricep Extension

Looking for ways to perform overhead tricep extension like a pro? If yes, then you are at the right place as this article will show you how to do this exercise, variations and health benefits.

Whenever you straighten your arms, pull them up or use any arm movement, you are using your triceps which are located at the back of your arms. Having strong arms will not only help you perform your day to day tasks but will increase stability and flexibility. It will target your arms muscles as you will be resisting the elbow joint against it.

The most amazing thing about this exercise is that you can perform it in standing, sitting or lying position. You can perform this exercise with different weights depending upon your ability to take the weights.

All you need to make sure is that you do not add extra weight than you can lift. As you need to perform it with a dumbbell, you need to be very careful with the weight.

How to Do Overhead Tricep Extension?

Step 1

Hold a dumbbell with hands, keeping feet-shoulders with apart and core tight as possible.

Step 2

Lift the dumbbell until you feel that your arms are completely extended, facing the roof and keep your elbows in a position that is forward.

Step 3

Lower the dumbbell behind your head, squeezing your triceps and bending your elbows.

Step 4

Now you can start it again and repeat it for about 8-10 reps.

4 Variations of Dumbbell Overhead Tricep Extension

There are variations of this exercise that you can perform easily if you learn to perform the basic overhead dumbbell tricep.

Variations keep you interested and motivated to work out because you will not have to feel bored of doing the same exercise again and again.

Let’s check out four different variations of overhead tricep extension –

1) Cable Overhead Tricep Extension

In this exercise, you need to use a cable machine.

This exercise is slightly different than the regular overhead triceps.

You need to stand in a position that your legs are about a shoulder apart.

Now, you need to bend on the forward knee and grip the cable bar behind your head in the same way you hold the dumbbells.

Bend on your knee a little more and pull the cable bar behind your neck, keeping your arms straight.

Now, you can go back to the normal position and do about 5-6 reps of the same.

2) Lying Tricep Extension

If you want to perform triceps lying down, move the triceps extensions to a bench. This will help you to focus on your arm movement better than the standing position.

First of all, you need to lie down on a bench and hold the dumbbells in your hands with your palms facing each other.

Now, you need to bend on your elbow to take the weight at either side of your hands.

Take your hands along with the dumbbells and get back in the starting position.

3) Gym Ball Lying Triceps Extension

If you want to perform the exercise with more difficulty, you can replace the bench with a gym ball. The surface will be unstable and you need to be more stable while you perform the exercise.

You need to be sure about the weights while performing the exercise of a gym ball.

It is very important to take care of yourself while you perform it otherwise you may fall. If you are one of those people who like taking risks and difficulties, you can perform it.

4) Cable Rope Overhead Tricep Extension

Stand in a position that your feet-shoulder is width apart. Make sure that your back is straight and abs are tight.

Now, you need to hold a rope extension with both of your hands.

You need to raise the rope over your head so that you can start the exercise.

Lower the rope behind your head as it is important to feel the stretch.

Keep doing this exercise until a count that you must have in your mind and get back to the starting position.

Health Benefits of Overhead Dumbbell Triceps Extension


Overhead dumbbell tricep extension is an amazing exercise to shape the arm muscles and upper body posture.

You can get the body that you ever wished for by performing this exercise. It helps you to build strong arms and achieve the posture that you’ve liked.

It will make your arms more functional for the day to day tasks. A posture is the first thing that defines the personality of a person.

Keep Most Muscles Work

This exercise helps you to work on most of the muscles of your body, mostly the arms. If you know about an exercise that helps you gain a posture and keeps your muscles work, you must do it because it will also help you to gain more strength and confidence in performing routine work.

As you can perform it with variations it will help you move most of the muscles of your body.


Overhead tricep extension is the exercise that will help you strengthen your arms muscles and triceps.

It helps to stabilize joint and increase flexibility in your triceps.

This is the basic exercise that you can perform daily. It has variations in it, in case you get bored of doing the basic one you can perform its variations.

The more you perform this exercise, your arms and triceps will be stronger. It will further help you in the sports where you require arm movements as well as upper body strength.

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